🐟 Seafoodhigh proteinketo friendlygluten free
🐟 Calories in Sardines
Tiny fish, enormous nutrition — one of the most nutrient-dense foods available
Per 100g
208kcal
25g
Protein
0g
Carbs
11.5g
Fat
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Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 can sardines in oil, drained (92g) |
|---|---|---|
| Calories | 208kcal | 191kcal |
| Protein | 25g | 23g |
| Total Carbs | 0g | 0g |
| — of which Sugar | 0g | 0g |
| Total Fat | 11.5g | 10.6g |
| Dietary Fibre | 0g | 0g |
| Sodium | 505mg | 465mg |
Macro Breakdown
Protein25g (100 kcal)
Carbohydrates0g (0 kcal)
Fat11.5g (103.5 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Calcium382mg
38% of daily reference intake
Vitamin D4.8mcg
32% of daily reference intake
Potassium397mg
11% of daily reference intake
Omega-31.5g
94% of daily reference intake
✅ Key Nutrition Facts
- •382mg calcium per 100g — more than milk per gram
- •25g protein per 100g — exceptional protein density
- •1.5g omega-3 per 100g — excellent cardiovascular support
- •One of the lowest mercury levels of any fish
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g (canned in oil) | 100g | 208 kcal | 25g |
| 1 can drained (92g) | 92g | 191 kcal | 23g |
Frequently Asked Questions
Are sardines healthy?+
Sardines are among the healthiest foods you can eat. They provide protein, omega-3, calcium, vitamin D, and B12 in one small package. Because they are small fish, they accumulate far less mercury than larger fish like tuna.
How many calories in a can of sardines?+
A standard 92g can of sardines in oil (drained) contains approximately 191 calories with 23g protein and 11g fat. Sardines in water or tomato sauce will be slightly lower in calories.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.